Interview with Phil Burgess with Rugby 7's Star



Tell us all about your fitness program?

Phil Burgess:

My Fitness program consists of a few different aspects. Rugby sessions, Strength and conditioning sessions, prehabilitation sessions and Speed sessions.

Rugby training; consists of multi-speed running, ranging from around 3km a session to up to 7 km a session. 4 times a week

Strength and Conditioning session; Bespoke strength program performed 4 times a week, with continually changing goals, ranging from improving strength and power, increasing muscle mass or general maintenance.

Prehabilitation sessions; These sessions include lots of stretching and mobilization, also they are an area where specific weaknesses that have been identified can be worked on.

Speed Sessions;  These are to try and improve running technique and instill good habits that we can take from sprinting onto the pitch.Meridian: What is the most rewarding part of your job?

There are so many rewarding things of my job, the one i am most grateful for is to be able to do the thing i love as work. There are not many people that can say they love getting up at 6.30 to go to work but for me i am incredibly lucky that i can do this.  Other rewards for my Job consist of being able to travel round the world and represent my country, meet and interact with all sorts of people and experience some unforgettable life experiences.


What was it like representing England at the commonwealth games?

Phil Burgess: 

The Commonwealth games was my first experience of a multi-sport event and was a fantastic experience.  The Games were held in Glasgow which we warned that as we were representing England we may be entering into a hostile environment, but this could not have been further from the truth, everyone we interacted with on day to day basis were fantastic and the supporters were incredible .  The event was extremely well run and our Sevens tournament which was held at Rangers Ibrox ground was a sell out on both days. To be able to say that i am now a commonwealth athlete is great, the only problem being that i don't have a medal to go with it... yet...


Are there any foods that you eat every single day that help you stay in shape?

Phil Burgess: I would say that i create a smoothie every morning, consisting of all sorts. Including, Fruit, Spring greens, Greek Yoghurt, Nut butters, flax seeds, chia seeds.  I would say that something that helps me to stay 'in shape' would probably be sweet potato, i replace a lot of pastas and normal potatoes with different types of sweet potato.Meridian: Your best advice for those just starting out, or getting back into exercise after a long time off?

The best piece of advice I would give for people starting out or getting back into exercise after a long time off would probably be to before undertaking any exercise to firstly set the goals that you would like to achieve from the exercise, whether it is to lose weight or training for an event or to just generally improve health.  The idea of having the goal will prove to be the driving force for why you are exercising,  there is nothing worse than training and not being able to succeed.  With the goals you set make sure they are realistic and time framed so that you are able to quantify them and judge whether you being successful in working to your goal or whether you are not getting the most out of your training.

Phil Burgess

Thank you Phil! 

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Philip Burgess is an international rugby sevens player who has played all over the world. Philip represented England in the Commonwealth Games in 2014 playing Sevens and has also played in the rugby 15s Championship. Philip believes his successful rugby career to date is down to both his healthy lifestyle, and his dedication to rugby from a young age.